Last training day before comp.

WOD


1A) Back Squat
       1 x 10 - 60%
       1 x 8 - 65%
       1 x 8 - 70%
       1 x 8 - 75%
       Front Squat
       1 x 5 - 60%
       1 x 5 - 65%
       2 x 5 - 70%

Ohhhhhh my legs. That's all I have to say.

2A) Hollow rocks with 10# plate - 3 x 20
       Dead bugs - 3 x 10

My core is gone. Dead bugs not only help your midline but also flexibility.

3A) EMOM 20 Minutes.
       Even minutes - 3 shoulder to overhead with 185# (took it from rack)
       Odd minutes - 20 meter broad jumps

I am happy with how this went, I push jerked every one and that was my goal. It didn't start to get hard until the 11th minute but even then I felt strong putting that weight up. The broad jumps just hurt my legs more and winded me little by little every round. I am ready for Sunday...

God bless, JM